Menstruation can be a trying time for many women, with pain, mood swings, fatigue and physical discomfort. So it's essential to adopt some self-care rituals to help you get through this period and ease the discomforts associated with the menstrual cycle. Taking care of yourself during your period not only relieves physical pain, but also encompasses emotional and mental well-being.
In this article, discover simple and effective tips for taking care of yourself during your period and making it a period of gentleness and kindness.
1. Listen to your body and slow down
During menstruation, the body experiences a drop in hormone levels (estrogen and progesterone), which can make you feel tired and need to slow down.
Advice :
- Give yourself a rest if you feel the need to slow down.
- Adapt your schedule, avoiding activities that are too stressful or commitments that are too intense.
- Be kind to yourself, accepting that you need more rest than at other times of the cycle.
Taking time out doesn't mean being unproductive. It can be the perfect time to focus on calm, soothing activities, such as reading, meditation or journaling.
2. Relieve pain with natural solutions
Menstrual cramps are one of the most common and annoying symptoms of menstruation. Rather than systematically turning to medication, you can opt for natural solutions to relieve the pain.
Natural solutions to try :
- Heating patches: Heat helps relax uterine muscles and reduce cramping.
- Herbal infusions: Infusions of ginger, chamomile, peppermint or fennel have anti-inflammatory and antispasmodic properties.
- Gentle stretching or yoga: Certain yoga postures (such as the child's or butterfly's pose) can help release muscle tension and soothe aches and pains.
Taking care of your body during your period also means allowing yourself to slow down and listen to your needs without feeling guilty.
3. Take care of your diet
During menstruation, the body may require specific nutrients to help manage hormonal fluctuations and pain. Eating a balanced, appropriate diet can help reduce menstrual symptoms.
Preferred foods :
- Foods rich in magnesium (dark chocolate, walnuts, spinach) to reduce cramps and improve mood.
- Foods rich in omega-3 (oily fish, flaxseed) for their anti-inflammatory properties.
- Soothing infusions (chamomile, verbena, peppermint) to relax muscles and calm the mind.
Foods to avoid :
- Caffeine and alcohol can aggravate cramps and disrupt sleep.
- Refined sugars that promote mood swings and inflammation.
4. Take care of your emotional well-being
Menstruation can also have an impact on the mind, with mood swings due to hormonal fluctuations. So it's essential to take care of your mental health during this period.
Tips for emotional well-being :
- Practice meditation or deep breathing to calm the mind and reduce stress.
- Keep a diary to express your emotions and identify your feelings during this period.
- Treat yourself to moments of pleasure: take a hot bath, watch a film you like or listen to your favorite music.
It's important to give yourself a break and take the time to refocus on yourself.
5. Adapt your beauty and well-being routine
During menstruation, skin can become more sensitive and prone to imperfections due to hormonal fluctuations. It is therefore advisable toadapt your beauty routine to take gentle care of your skin.
Beauty tips for menstruation:
- Clean your skin with mild products to avoid irritation.
- Moisturize your skin with a nourishing cream suited to your skin type.
- Treat yourself to a cocooning treatment: moisturizing mask, gentle scrub or relaxing massage.
Taking care of yourself also means taking care of your appearance to boost your self-confidence and general well-being.
6. Take part in appropriate physical activities
While the idea of exercising during your period may seem counter-intuitive, moderate physical activity can help reduce cramps and improve mood through the release of endorphins.
Recommended activities :
- Gentle yoga: promotes relaxation and reduces muscular tension.
- Light walking: oxygenates the body and relieves aches and pains.
- Stretching: Help release tension in the lower back and stomach.
However, it's important to listen to your body, and not to force yourself if you feel tired or sore.
7. Use natural supplements
For some women, natural food supplements can help regulate the menstrual cycle and reduce premenstrual symptoms.
Recommended supplements :
- Magnesium: To reduce cramps and irritability.
- Omega-3: For its anti-inflammatory properties.
- Vitamin B6: Improves mood and reduces fatigue.
It's important to consult a healthcare professional before taking any dietary supplements to make sure they're right for you.
Summary
Taking care of yourself during your period involves self-care rituals adapted to the needs of body and mind. It's essential to slow down,listen to your body andadopt wellness practices to make the most of this period of the menstrual cycle.
By implementing simple rituals, such as using heating patches, drinking soothing infusions, or practicing yoga, it is possible to alleviate the pain and discomfort associated with menstruation. Menstrual self-care also encompasses emotional well-being, by taking the time to refocus on oneself and manage one's emotions in a caring way.
Taking care of yourself during your period means learning to respect your body's needs, taking time for yourself and seeing this period as an opportunity to reconnect with yourself.
References
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Blakey, H., et al. (2010). Herbal remedies for menstrual pain relief. Journal of Women's Health. Link available here
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Proctor, M., et al. (2009). Managing Menstrual Pain with Lifestyle Changes. Cochrane Database of Systematic Reviews. https://www.cochranelibrary.com
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Harel, Z. (2006). Dysmenorrhea in Adolescents and Young Adults: Etiology and Management. Journal of Pediatric and Adolescent Gynecology. https://www.jpagonline.org
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Johnston-Robledo, I., & Chrisler, J. C. (2013). The Menstrual Mark: Menstruation as Social Stigma. Sex Roles.
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Women's Health Journal. (2022). Menstrual cycle phases and self-care tips. https://www.womenshealthjournal.com
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The Body Optimist (2023). Menstrual health: a taboo hindering equality.
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